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“The Grinch”


Christmas Holiday WOD

8.9K 18
  • 3 Rounds For Time
  • 1 Snatch Balance (315/205 lb)
  • 2 Back Tucks
  • 3 Cleans (315/205 lb)
  • 4 Freestanding Handstand Push-Ups

A back tuck is also known as a backflip and, like any movement, can be progressed into (see also: back tuck drills).

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namesake photo

This Christmas benchmark workout comes from CrossFit Games competitor, Noah Ohlsen. He first posted this technically complex WOD to YouTube on Christmas Eve, December 24, 2015.

“Noah Ohlsen got a little creative this Christmas and put together a killer WOD that included a heavy barbell and some high skill gymnastics moves. Couple that with a clever poem and quality filming, and you’ve got yourself a holiday treat.” –

‘Twas the night before Christmas
And all through the gym
The members were resting
Not lifting a limb

Aside from one man
A hard part in his hair
Take the day off?
He wouldn’t dare!

He began lifting
No time to relax
It was just he
And a dog he called Max

In need of a workout
Rep scheme shouldn’t matter
He had an idea
The weights dropped with a clatter!

Barbell and gymnastics
It’d sure be cinch
He wrote it all down
And called it “The Grinch”

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